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How to handle a panic attack

We often talk about hitting the panic button, but what does having a panic attack actually feel like? If you’ve experienced breathlessness, a soaring heart rate, debilitating anxiety and fear, you know.

It’s understandable—there are many stressors in today’s unforgiving, fast-paced world. But there are ways to handle the stress and ensuing panic as well. If you find yourself slipping into the quicksand of Panic City, here’s a handy five-step guide to extricate yourself out and onto the Isle of Calm.

‘AWARE’ is an easy acronym to keep in mind when you’re tackling an attack. It stands for accepting, waiting, acting, repeating and knowing there is an end. This is how it works:

Step 1: Accept that you’re having a panic attack. Know that the heart palpitations, breathing difficulties and other physical symptoms are only temporary and will not endanger your life. Don’t try to talk yourself out of the attack. Instead, acknowledge these physical sensations, understand that they’re the worst of the attack, and that they will pass.Step 2: Wait. Don’t immediately remove yourself from the situation causing the panic attack. But if you begin to feel trapped, allow yourself leeway to escape it. Watch and observe how you’re responding to panic. Jot down everything you’re feeling or talk about it into your phone’s voice recorder.

Step 3: Act positively: - Deep breathing does wonders—breathe in through your nose and out through your mouth.- Positive self talk is comforting—tell yourself, ‘This is just a passing phase. I’ll feel better soon.’ - The progressive relaxation technique will help you relax—your body will have tensed, so focus on each part sequentially, and begin to relax your muscles.

Step 4: Repeat steps 1, 2 and 3 until you’re able to get through them easily.